Lie on your side with the bottom shoulder stacked under you, that arm straight out in front and the elbow bent to ninety degrees. Use the top hand to press the bottom forearm slowly toward the floor, rotating the shoulder inward while your body weight holds the shoulder blade still.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 30 seconds, 3 rounds on the tight side only, at gentle pressure.
Easy to overdo: lying on the shoulder already compresses it, and pressing hard or through a front-of-shoulder pinch can aggravate impingement. Keep the pressure light, roll your trunk back slightly if it pinches, and skip it entirely with a currently painful or unstable shoulder.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.